Sports | Martial arts » Glass-Reeg-Bierma - Caloric Cost of Martial Arts Training in Novice Participants

Source: http://www.doksinet Caloric Cost of Martial Arts 29 JEPonline Journal of Exercise Physiologyonline Official Journal of The American Society of Exercise Physiologists (ASEP) ISSN 1097-9751 An International Electronic Journal Volume 5 Number 4 November 2002 Fitness and Training CALORIC COST OF MARTIAL ARTS TRAINING IN NOVICE PARTICIPANTS STEPHEN C. GLASS1, ELIZABETH A REEG2, JILL L BIERMA2 1 Human Performance Laboratory, Grand Valley State University, Allendale, MI; 2 Human Performance Laboratory, Wayne State College, Wayne, NE ABSTRACT CALORIC COST OF MARTIAL ARTS TRAINING IN NOVICE PARTICIPANTS Stephen C. Glass, Elizabeth A. Reeg, Jill L Bierma JEPonline 2002;5(4):29-34 To date no literature exists that accurately quantifies the caloric cost and cardiovascular strain of typical martial arts training drills. The purpose of this study was to examine the caloric cost of martial arts training in novice participants. Eighteen novice martial artists (9 men, 9 women age=19.7±19

yrs, Ht =1748±111 cm, Mass=746±186 kg, Resting HR=799±103 beats/min, Resting SBP=120.8±118 mmHg, Resting DBP=763±84 mmHg, % fat=231±88) were given instructions as to proper technique for basic kicking and arm strike techniques. Subjects then completed 2 exercise bouts consisting of: 1. front kicks 2 butterfly stretch 3 forearm strikes 4 sit-ups 5 side-kicks 6 quadriceps stretch and 7. push-ups Total time for the martial art activity was 76±09 min All strikes were against a large padded target. Subjects were asked to pace themselves During the activities subjects’ VO2, RER, VE as well as telemetry heart rate were measured. Results indicated substantial cardiopulmonary strain (HR=157.4±189 beats/min, % Max HR=785±92, VE=552±244 L/min, RER=11±01) as well as energy expenditure (mean VO2=1.67±07 L/min; 81±35 Kcals/min) However there were large variations in caloric expenditure, indicating that martial arts provides a unique opportunity for both fit and unfit individuals to

participate, while clients can self select the training intensity. Key Words: Energy Expenditure, Martial Arts, Aerobic Exercise, Oxygen Uptake, Taekwondo INTRODUCTION Energy expenditure for the purpose of weight loss and cardiovascular health is best achieved by exercise that can be performed regularly, provides enjoyment, and also offers an enhanced quality of life. Health fitness facilities continually offer a variety of activities in order to provide new experiences for their clients. One of the more popular activities in recent years is the use of martial arts for fitness and health improvement. Training regimens that either train the client in traditional martial arts, or a combination of aerobic dance and martial arts training offer a unique combination of activities. Non-competitive, “Cardiokick” styles emphasize punching, Source: http://www.doksinet Caloric Cost of Martial Arts 30 kicking pads as well as stretching and calisthenics. This form of training offers a

variety of movement activities, skill development, and the potential for cardiovascular training. Martial arts training has been a part of eastern society for thousands of years, while it has only been introduced to the United States in the last 60 years. Research related to martial arts training has shown a positive influence on anger suppression (4) as well as self-confidence and energy (17,20). Research related to martial arts training as a source of physical fitness improvement has only recently begun. Martial arts training can generally be broken into three parts. First is the basic training of callisthenic exercise, mixed with kicking and punching drills. Often a large pad is used to provide a target and reduce injury Second, a pre-arranged sequence of movements called Kata (Japanese) or Poomse (Korean) are used to train the practitioner for balance, coordination, weight transfer and focus. These formal pattern movements generally last under one minute, with most completed in

less than 30 s. Finally, practitioners are put into active sparring situations lasting 2-3 min in duration. These are high intensity, all out efforts Research in martial arts training and energy expenditure has focused primarily on the energy cost of performing Kata repeatedly. Zehr and Sale (24) examined the energy expenditure of 4 male black belt qualified subjects who completed the Seisan kata repeatedly for 10 min. The pace was varied from slow to fast Their results showed that the Kata practice induced a relative intensity of 73-94% of their cycle ergometer VO2max. Other studies have demonstrated heart rates between 113 and 184 beats/min for different Kata exercises and a caloric expenditure between 5 and 14.5 Kcals/min (3,7,9,19,21,23,24) More recently, research has focused on training activities beyond Katas and Poomse. Pieter et al (18) compared the cardiovascular responses of recreational practitioners performing taekwondo forms to more dynamic technique combinations. Subjects

completed basic beginner patterns 15 times repeatedly with 45 s rest in between. They also completed two striking combinations (1 kicking only, 2 kicking and punching) Their results showed no differences in heart rate between the two forms (159 vs 158 beats/min), while the technique combinations elicited a significantly higher heart rate (Tech. 1 1825 beats/min; Tech 2 1808 beats/min) Energy expenditure during non-contact boxing was examined by Bellinger et al. (2) Boxers expended an average of 11.2 Kcal/min and had a mean heart rate of 147 beats/min during a 50 min exercise bout Imamura et al. (12,13) examined the differences in cardiovascular and metabolic responses bouts of repeated strikes (punches and kicks) as well as 2 min sparring matches. Their results showed that this type of dynamic martial arts training elicited a cardiac intensity between 66 and 70% of maximal heart rate during kicking and 53-58% during punching. Caloric expenditure averaged 81 Kcals/min Blood lactate

values did not exceed 25mmol/L, indicating a predominately aerobic exercise (12). Two min bouts of sparring elicited a near maximal effort throughout the trial, with subjects achieving 97% of heart rate max and an RPE of 19 (13). Previous research has focused on the metabolic and cardiovascular response to specific training in martial arts. However, in the typical training of novice practitioners, repeated Katas are not performed as a form of aerobic training, and sparring is often held for students of higher ranking. Given the interest in martial arts and martial art-style training regimens, it is important to understand the typical response of novice practitioners to a training session. Typical training sessions include callisthenic exercise (pushups, sit-ups), striking drills, and stretching Thus the cardiovascular and metabolic demand during a typical session may vary greatly. Whether a novice can expend adequate calories to benefit from training is not presently known. The purpose

of this study was to determine the energy cost and cardiovascular responses to a typical sequence of martial arts training. METHODS Subjects Eighteen non-martial arts trained individuals (9 men, 9 women) were recruited from the College population. Subjects were provided written instructions regarding the test procedures and provided signed consent in Source: http://www.doksinet Caloric Cost of Martial Arts 31 accordance with the College’s policy on testing human subjects. Subjects were asked to report to the laboratory on two separate occasions to complete the initial testing and orientation, followed by the activity testing. Initial Testing and Orientation Initial testing consisted of subjects’ completion of a health history questionnaire, baseline physical testing, and technique orientation. Height and weight of subjects were measured using a Stadiometer (nearest cm) and a Health-o-meter scale (nearest 0.01 kg), respectively Body density was determined from skinfolds (Lange

calipers) using the three-site Jackson and Pollock equations for men and women (14,15). Body fat was calculated using the Siri equation (22). Resting blood pressure was measured with the subject seated using a standard stethoscope and sphygmomanometer and resting heart rate was measured by manual palpitation of the radial artery. Following the resting evaluation subjects were given instructions as to proper technique for basic kicking and arm strike techniques by an experienced black belt Tae Kwon Do instructor. Subjects practiced each leg and arm technique by striking a padded target. Technique orientation lasted 15-20 min Activity Testing Subjects reported to the lab a minimum of 4 hours post prandial and were prepared for physiologic monitoring. Subjects were fitted with a telemetry heart rate monitor (Polar Electro Inc.) as well as a ventilatory mask (Vacumed) connected to a one-way breathing valve (Hans Rudolf). Oxygen uptake (VO2) as well as VE and RER were measured and recorded

every 15s using a Quinton Q-plex metabolic cart. The system was calibrated with known standards prior to each test. Prior to beginning the activity session subjects warmed up by cycling on a stationary cycle ergometer (Monark) for 3-5 min. Immediately following the warm-up subjects began the martial art activity sequence. An investigator timed each activity and provided instruction regarding what was to be completed. Another investigator held tubing connecting the subject to the metabolic cart to ensure freedom of movement. All strikes were against a large padded target to minimize the possibility of injury and to allow solid contact. The martial arts technique sequences are shown in Table 1. Subjects completed the entire exercise bout two times (mean time = 7.6±09 min) The intent of the sequence was to simulate the work-rest activities typically found in a martial arts class. Subjects were asked to pace themselves, yet make solid contact. Following the drills subjects were allowed to

cool down on the cycle or by walking. Table 1. Training Sequence Sequence Activity 12 front kicks (each leg) against a pad 1 30s butterfly stretch 2 12 forearm strikes (each arm) against a 3 pad 30s crunch sit-ups 4 12 rear leg sidekicks (each leg) against 5 a pad 15s quadriceps stretch 6 30s pushups 7 subjects completed two cycles – see text Table 2. Subject Characteristics (9 men, 9 women) Variable Men Women Age (yrs) 19.3±21 20.0±17 Height (cm) 182.9±74* 166.8±79 Mass (kg) 83.7±132* 65.6±193 Rest Heart Rate (b/min) 79.8±101 80.0±111 Rest Systolic Blood Pressure 123.2±29 1184±165 (mmHg) Rest Diastolic Blood Pressure 80.4±30* 72.2±101 (mmHg) % Body Fat 27.3±89* 18.8±66 Data Analyses * = men significantly different from women (p<0.05) Since total caloric expenditure was the variable of interest, mean±SD data were computed across both exercise bouts for each variable. Total calories were computed using indirect calorimetry and the non-protein RER table (6). Since

the exercise bouts consisted of non-steady state activity where RER frequently exceeded 1.0, a standard value of 5 Kcals/ L O2 was used to Source: http://www.doksinet Caloric Cost of Martial Arts 32 compute caloric expenditure. Differences between men and women were tested using independent means ttests Significance was set at p<005 Table 3. Mean Data for Martial Art Activity Variable Men Women RESULTS Heart Rate (beats/min) 160.0±147 154.8±229 Subject characteristics comparisons between % Maximal Heart Rate 79.7±73 77.3±111 men and women are shown in Table 2. Men VO2 (L/min) 1.99±07 1.30±070 were taller, heavier and carried a METS 6.6±16 6.0±30 significantly higher amount of body fat than RER 1.10±007 1.05±011 women. In fact, mean percent body fat for the VE (L/min) 67.1±245* 43.3±85 men placed them in the tenth percentile for Kcals/min 10.2±34* 6.0±21 body fat, while the women placed in the 70th Total Kcals 78.5±289* 43.4±158 percentile (1). Men also displayed

Test Time (min) 7.8±08 7.3±10 significantly higher resting diastolic blood pressure as compared to women. *= men significantly different from women (p<0.05) Mean exercise data for the martial art activity are presented in Table 3. Both groups exceeded 75% of their age predicted maximal heart rate for the exercise bouts. Both groups also exceeded 6 METS of intensity and an RER of 1.0 Men expended significantly greater kilocalories per minute as well as total caloric expenditure for the bout. Men also had a significantly greater ventilatory response to exercise A representative subject was chosen to demonstrate the typical changes in energy expenditure (Figure 1) and heart rate (Figure 2) across the exercise bout. Total caloric expenditure for men ranged from 315 Kcals to 115.3, while for women the range was 180 to 611 Kcals Mean percent maximal heart rate for men ranged from 64.4% to 861%, while for women the range was 650% to 935% All subjects completed the exercise bouts

without any ill effects or undue fatigue. Figure 1: Caloric expenditure example across both exercise bouts in a representative subject. Subject #15: Female, age=21, Height=172.7 cm, Weight=65.5 kg, % Fat=222 Figure 2: Heart rate response across both exercise bouts for subject #15 to the martial arts training sequences. 75% age predicted max HR=150 beats/min; 85% age predicted max HR=170 beats/min. Source: http://www.doksinet Caloric Cost of Martial Arts 33 DISCUSSION Martial arts and modern aerobic dance kickboxing are popular throughout the world. Advantages to this form of training include the improvement of balance, coordination, muscular endurance and cardiovascular fitness. The data from the present study show that novice individuals performing a combination of martial arts drill activity and callisthenic exercises are able to exercise at an intensity exceeding 6 METS. This can result in significant caloric expenditure, and subsequently is an effective adjunct to other

calorie expending exercises. In fact, the average MET expenditure for the martial arts activity was equivalent to activities such as wrestling, fencing, boxing, bicycling at 10-11.9 mi/hr, aerobics and selected walk/job intensities (10) By its very nature, martial arts is a discontinuous type exercise. This means that the exerciser must often engage in fairly intense levels of exercise, followed by periods of reduced activity or rest. The work intervals are typically brief (i.e 30-60 s exercise followed by 30-60 s reduced activity), so that a reasonably consistent level of metabolic intensity can be maintained. Subjects in the present study completed a common sequence of martial arts activity, including punching, kicking, calisthenics, and stretching exercises. These novice subjects were able to expend between 2.3 and 141 Kcals/min, with a mean of 81 Kcals/min Given a typical martial arts class of 60 min in duration, these subjects could expend an average of 480 Kcals/session, far

exceeding the goal of 300 Kcals/session set by the American College of Sports Medicine (1). Mean RER for the exercise session averaged 1.07, with 16 of the 20 subjects exceeding 10 This is not unexpected due to the interval type nature of the training. Bellinger et al (2) showed that during a 60 min boxing session RER frequently exceeded 1.0 Subject self-regulation during martial arts activity may ultimately be a combination of cardiovascular endurance, as well as their ability to recover from short term, high intensity activity. While blood lactate was not measured in the present study, previous studies have shown blood lactate values up to 3.0 mmol/L (2,7,11) As subjects improve their recovery ability, they will be able to increase their training intensity during the punching and kicking activity, and thus provide a more strenuous cardiovascular and calorie expending workout. Research has shown that individuals are capable of selfselecting appropriate training intensities for

inducing adequate cardiovascular conditioning (5,8) The subjects in the present study were not evaluated for aerobic capacity, but the wide range of total kilocalories expended in a single session for men (31-115 Kcals) and women (18-61 Kcals) indicate large differences in effort. Thus martial arts training provides an excellent training activity for a wide range of fitness levels. As individuals become more fit, they will naturally adjust their training intensity to maintain the conditioning benefits of the activity. In conclusion, the present study demonstrated the effectiveness of a simulated martial arts exercise regimen for caloric expenditure and cardiovascular conditioning. The nature of martial arts training is interval, but selfregulation of intensity is possible, thus both fit and unfit individuals can benefit from this form of exercise Martial arts training is of sufficient intensity for many individuals to expend the 300 Kcals/session, as recommended by the American College

of Sports Medicine. Address for Correspondence: Stephen C. Glass, PhD, Human Performance Lab, Department of Movement Science, Grand Valley State University, 1 Campus Dr., Allendale, MI 49401-9403, Phone: (616) 895-3247; FAX: (616) 895-3232; Email: glassst@gvsu.edu REFERENCES 1. American College of Sports Medicine Guidelines for Exercise Testing and Prescription, 6th Ed Philadelphia: Williams & Wilkins, 2000. Source: http://www.doksinet Caloric Cost of Martial Arts 34 2. Bellinger, B, St Clair Gibson, A, Oelofse, A, Oelofse, R, Lambert, M Energy expenditure of a noncontact boxing training session compared with submaximal treadmill running. Med Sci Sports Exerc 1997; 29(12): 1653-1656. 3. Brown, DD, Mucci, WG, Hetzler, RK, Knowlton, RG cardiovascular and ventilatory responses during formalized T’ai Chi Chuan exercise. Res Quart Exerc Sport 1989; 60(3) 246-250 4. Daniels, K and Thornton, E An analysis of the relationship between hostility and training in the martial arts. J

Sports Sci 1990; 8:95-101 5. Dishman, RK, Farquhar, RP, and Cureton, KJ Responses to preferred intensities of exertion in men differing in activity levels. Med Sci Sports Exerc 1994; 26:783-790 6. Ferrannini, E The theoretical basis of indirect calorimetry: a review Metabolism 1988; 37:287-301 7. Francescato, MP, Talon, T, di Prampero, PE Energy cost and energy sources in karate Eur J Appl Physiol 1995; 71:355-361. 8. Glass, SC and Chvala, AM Preferred exertion across three common modes of exercise training J Strength Cond Res 2001; 15(4):474-479. 9. Hetzler, RK, Knowlton, RG, Brown, DD, Noakes, TA The effect of voluntary ventilation on acid-base responses to a moo duk tkow form. Res Quart Exerc Sport 1989; 60(1) 77-80 10. Heyward, VH Advanced Fitness Assessment and Exercise Prescription 4th ed Champaign, IL Human Kinetics. 2002 11. Imamura, H, Yoshimura, Y, Nishimura, S, Nakazawa, AT, Nishimura, C, Shirota, T Oxygen uptake, heart rate, and blood lactate responses during and following

karate training. Med Sci Sports Exerc 1999; 31(2):342-347. 12. Imamura, H, Yoshimura, Y, Uchida, K, Tanaka, A, Nishimura, S, Nakazawa, AT heart rate, blood lactate responses and ratings of perceived exertion to 1,000 punches and 1,000 kicks in collegiate karate practitioners. Appl Human Sci 1997; 16(1): 9-13 13. Imamura, H, Yoshimura, Y, Uchida, K, Tanaka, A, Nishimura, S, Nakazawa, A Heart rate response and perceived exertion during twenty consecutive karate sparring matches. Aus J Sci Med Sport 1996; 28 (4): 114-115. 14. Jackson, AS, Pollock, ML, Ward, A Generalized equations for predicting body density of women Med Sci Sports Exercise 1980; 12 (3): 175-182. 15. Jackson, AS and Pollock, ML Generalized equations for predicting body density of men Br J Nutr 1978; 40:497-504. 16. Lusk, G Science of Nutrition (4th ed) Philadelphia: WB Saunders, 1928 17. Madden, M Perceived vulnerability and control of martial arts and physical fitness students Percep Mot Skills 1995; 80:899-910. 18.

Pieter, W, Taaffe, D, Heijmans, J Heart rate response to taekwondo forms and technique combinations J Sports Med Phys Fitness 1990; 30: 97-102. 19. Schmidt, RJand Royer, FM Telemetered heart rates recorded during karate katas: a case study Res Quart 1973; 44(4): 501-505. 20. Seitz, FC, Olson, GD, Locke, B, Quam, R The martial arts and mental health: the challenge of managing energy. Percep Mot Skills 1990; 70:459-464 21. Shaw, DK and Deutsch, DT Heart rate and oxygen uptake response to performance of karate kata J Sports Med 1982; 22: 461-468. 22. Siri, WE Body composition from fluid spaces and density: analysis of methods in techniques for measuring body composition. Washington DC, National Academy of Science, National Research Council 1961; 223-244. 23. Stricevic, M, Okazaki, T Tanner, A et al Cardiovascular response to the karate kata Phys Sports Med 1980;8(3):57-67. 24. Zehr, EP and Sale, DG Oxygen uptake, heartrate and blood lactate responses to the Chito-Ryu Seisan kata in

skilled karate practitioners. Int J Sports Med 1993; 14(5): 269-274